Friday, September 21, 2012


* We are about half way through our Squat Snatch Progression. Give us your feedback by posting to comments below. (like it, don't like it, making noticeable gains, seeing no progress, etc.)

_* Starting monday we will be posting the weekly warm-up with the days events for those of you who are traveling or not able to make it in that day.

Watch Me

Strength: Overhead Squat - 5x3 Difficult but do-able weight. The purpose of this is to focus on core stability in the bottom of the squat. So, you will lower to below parallel and hold for five seconds before standing and then repeat. Get comfortable in an uncomfortable position. Focus on keeping your core tight and secure while you are down there.

WOD: 3 Rounds for Time

6 Turkish Get ups (1.5/1)

12 Deadlifts (225/155)

400 Meter Run

REC: Double Under practice for 5 minutes. Your score is your longest streak.

Post your scores to comments